Pre WOD:

Gymnastic Volume Collector:
L3: EMOM 15 min:
1, X Meter Handstand Walk
2, X Ring Muscle Up
3, Rest
X = Your lowest number of reps

L2: EMOM 15 min:
1, X Meter Handstand Walk
2, X Bar Muscle Up
3, Rest
X = Your lowest number of reps

L1: EMOM 15 min:
1, X Wall Walk (or attempt Handstand Walk to Wall)
2, 5 Jumping Ring Muscle Up
3, Rest X = Your lowest number of reps

WOD:

3 Rounds:
5 min Amrap:
20/15 Cal Erg
8/8 Dumbbell Hang Clean & Jerk 1*22.5/15 kg
Rest 1 min

5 min Amrap:
5 Shuttle Runs (2*7.5m)
10 DB Box Step Overs 1*22.5/15 kg
15 Box Jump (Step Down)
24/20 inch
Rest 1 min

Post WOD:

60 min Zone 1-2 on Optional Erg/Run